A new trend is gaining ground among middle-aged women: the use of weight vests incorporated into physical activity.
This simple tool, which has gained prominence thanks to famous doctors on social media such as menopause specialist Mary Claire Haver and podcaster Andrew Huberman, is seen as an ally in maintaining bone and muscle health, two fundamental pillars for longevity and quality of life.
What are weight vests?
They are garments designed to add extra load to the body during physical activities, such as walking or strength training. The aim is to increase resistance and challenge the muscles to work harder.
There are options with specific weights or with compartments that allow them to be increased or reduced according to each person’s needs.
Benefits attributed to the accessory:
Bone strengthening
With advancing age, especially during the menopause, loss of bone density becomes a serious concern for many women.
Impact and weight-bearing exercises are known to stimulate bone formation. The use of weight vests in daily activities or specific exercises increases this load on the body, which would promote bone strengthening and help prevent osteoporosis.
Improving balance and posture
Weight vests can improve balance, a skill that naturally declines over time. When walking or making controlled movements with the extra weight, the core muscles are activated, strengthening stability and posture.
Increased muscle mass
Muscle loss, or sarcopenia, is a natural challenge of ageing. Incorporating weight vests into simple activities, such as walking, helps to intensify muscle activation, combating the loss of lean mass.
Cardiovascular impact and calorie burn
Wearing weight vests during activities such as walking or high-intensity workouts increases cardiovascular effort and calorie burn. This can be especially useful for those looking to improve their body composition.
What does the science say?
Recent research supports these benefits:
A study published in the Journal of Aging and Physical Activity showed that postmenopausal women who wore weight vests while walking had a significant increase in hip bone density after 12 months.
An article in Medicine & Science in Sports & Exercise highlighted that regular training with weight vests increased muscular strength and cardiovascular endurance in adults over 50.
In addition, expert Andrew Huberman, a neuroscientist at Stanford University, highlighted in his podcast how the use of body weights can even stimulate the production of hormones linked to strength and vitality, such as testosterone, at levels suitable for women.
Is it for you?
It is not recommended for women who already have osteoporosis. Most of the time, they’re already older. So they have postural problems, they have joint problems, and putting weight on them often ends up damaging their joints, their posture, etc.
The recommendation is that this choice should be evaluated individually, patient by patient, mainly so as not to lead to other injuries or aggravate others that the patients may have.
Care when using the vest
Despite the benefits, it is essential to follow certain precautions:
- Choose the right weight
Experts recommend choosing a vest that weighs no more than 10% of your body weight. For example, if you weigh 60 kg, a 6 kg vest would be ideal, but start with lighter weights.
- Increase the weight gradually
Add weight in small increments of 1% to 2% of your body weight every two weeks. This gives your body time to adapt and prevents pain or injury.
- Prioritize comfort and mobility
Choose a vest that fits your body well, distributing weight evenly and allowing free movement. Breathable materials also help with comfort.
- Focus on safety
Perform the exercises with correct technique and avoid using excessive weights. If possible, consult a physical education professional or physiotherapist before starting.
Incorporating the vest into your routine
The weight vest can be used in a versatile way:
During walks or runs, to increase cardiovascular intensity.
In strength training, such as squats and lunges, to challenge your muscles even more.
Even in low-impact activities, such as yoga or Pilates, to add extra resistance.
